Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Plantain raw
  5. Compare
  6. Plantain raw vs. Soup beans

Plantain raw vs. Soup beans — In-Depth Nutrition Comparison

Compare

The main differences between plantain raw and soup beans

  • Plantain raw is richer in vitamin B6, vitamin C, and potassium, yet soup beans are richer in vitamin A, selenium, fiber, iron, and copper.
  • Daily need coverage for vitamin B6 for plantain raw is 19% higher.
  • Plantain raw contains 10 times more vitamin C than soup beans. Plantain raw contains 18.4mg of vitamin C, while soup beans contain 1.8mg.
  • Plantain raw contains less saturated fat.
  • Plantain raw has a lower glycemic index than soup beans.

Food types used in this article are Plantains, raw and Soup, bean with ham, canned, chunky, ready-to-serve.

Infographic

Plantain raw vs Soup beans infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains more MagnesiumMagnesium +94.7%
Contains more PotassiumPotassium +185.1%
Contains less SodiumSodium -99%
Contains more CalciumCalcium +966.7%
Contains more IronIron +121.7%
Contains more CopperCopper +97.5%
Contains more ZincZinc +214.3%
Contains more PhosphorusPhosphorus +73.5%
Contains more SeleniumSelenium +360%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin CVitamin C +922.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +550%
Contains more Vitamin B6Vitamin B6 +498%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +83.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +44.6%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B2Vitamin B2 +11.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.7mg

All nutrients comparison - raw data values

Nutrient Plantain raw Soup beans DV% diff.
Vitamin B6 0.299mg 0.05mg 19%
Vitamin C 18.4mg 1.8mg 18%
Sodium 4mg 400mg 17%
Manganese 0.29mg 13%
Potassium 499mg 175mg 10%
Selenium 1.5µg 6.9µg 10%
Fiber 2.3g 4.6g 9%
Iron 0.6mg 1.33mg 9%
Copper 0.081mg 0.16mg 9%
Protein 1.3g 5.19g 8%
Carbs 31.89g 11.16g 7%
Saturated fat 0.143g 1.37g 6%
Fats 0.37g 3.5g 5%
Monounsaturated fat 0.032g 1.58g 4%
Vitamin B5 0.26mg 0.04mg 4%
Phosphorus 34mg 59mg 4%
Magnesium 37mg 19mg 4%
Calcium 3mg 32mg 3%
Folate 22µg 12µg 3%
Vitamin A 56µg 81µg 3%
Zinc 0.14mg 0.44mg 3%
Cholesterol 0mg 9mg 3%
Polyunsaturated fat 0.069g 0.39g 2%
Choline 13.5mg 2%
Vitamin K 0.7µg 1%
Calories 122kcal 95kcal 1%
Vitamin B1 0.052mg 0.06mg 1%
Vitamin B12 0µg 0.03µg 1%
Vitamin E 0.14mg 1%
Net carbs 29.59g 6.56g N/A
Sugar 15g N/A
Vitamin B2 0.054mg 0.06mg 0%
Vitamin B3 0.686mg 0.7mg 0%
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more CarbsCarbs +185.8%
Contains more ProteinProtein +299.2%
Contains more FatsFats +845.9%
Contains more WaterWater +20.5%
Contains more OtherOther +31%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains less Sat. FatSaturated fat -89.6%
Contains more Mono. FatMonounsaturated fat +4837.5%
Contains more Poly. FatPolyunsaturated fat +465.2%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/nutrients
  2. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.